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45 side bend

45 side bend

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core
Core
Muscle Activation
Waist
90%
Quadratus Lumborum
10%
Equipment
Dumbbell
Setup / Starting Position
  • Stand upright with your feet shoulder-width apart and hold a dumbbell in one hand.
  • Keep your other hand on your hip for balance.
Exercise Position
  • Keep your back straight and your shoulders level.
  • Engage your core muscles.
Form & Performance
  • Inhale and slowly bend sideways at the waist towards the side holding the dumbbell.
  • Avoid leaning forward or backward.